Chest Shoulders & Triceps and Ab Ripper this AM. 722 total calories. My arms were shaking for about an hour afterwards! I matched or improved on all my personal bests from the previous two times doing this routine, so I feel really good about that.
I have been doing a lot of thinking about my fitness level and weight and I guess I realized that there is no "get rich/skinny/famous quick" pill. However, P90X is the closest thing to it for me!
Thursday, February 26, 2009
Wednesday, February 25, 2009
Day 44
Cardio this AM, burned 609 calories. I replaced my first HR monitor because one of the buttons didn't work, so I couldn't calculate the calories burned during my workouts. Of course, my HR monitor doesn't allow for a weight input, so while I will use that number for my records, I think I burned more than that. At least I think that is a valid assumption: someone who weighs more will burn more calories doing the same exercise as someone who weighs less.
Great news: My P90X blog seems to have brought in some new converts! Three friends of mine are starting P90X, maybe a little bit based on my success so far. I think P90X is one of those things that people have heard of, but since it is advertised on TV, they are reluctant to try it until they hear of the success of someone they know. If that is a side-effect of this blog, then I am very happy!
One caveat for people just starting P90X: While the program can achieve amazing results, I would hesitate in trying to short-circuit the system to speed up your weight-loss. I probably have the most fat to lose out of anyone I know and I am sticking with the P90X program. Doing more P90X workouts than the schedule, especially when you are just starting, is more likely to cause you injury than it will increase your weight loss. And when you are injured, you won't be doing any workouts! Trust the plan and please take this advice.
Remember: You didn't gain all that weight or get so far out of shape in 90 days, so don't expect to lose all the weight in 90 days. The results will shock you (in a good way), just be patient.
P90X isn't just 90 days, it's just the first 90 days. Make exercise and proper nutrition your way of living and pretty soon the number of days and what you eat will become less of a constant concern, since they are simply how you live.
Have a great day everyone and Keep Pressing Play!
Great news: My P90X blog seems to have brought in some new converts! Three friends of mine are starting P90X, maybe a little bit based on my success so far. I think P90X is one of those things that people have heard of, but since it is advertised on TV, they are reluctant to try it until they hear of the success of someone they know. If that is a side-effect of this blog, then I am very happy!
One caveat for people just starting P90X: While the program can achieve amazing results, I would hesitate in trying to short-circuit the system to speed up your weight-loss. I probably have the most fat to lose out of anyone I know and I am sticking with the P90X program. Doing more P90X workouts than the schedule, especially when you are just starting, is more likely to cause you injury than it will increase your weight loss. And when you are injured, you won't be doing any workouts! Trust the plan and please take this advice.
Remember: You didn't gain all that weight or get so far out of shape in 90 days, so don't expect to lose all the weight in 90 days. The results will shock you (in a good way), just be patient.
P90X isn't just 90 days, it's just the first 90 days. Make exercise and proper nutrition your way of living and pretty soon the number of days and what you eat will become less of a constant concern, since they are simply how you live.
Have a great day everyone and Keep Pressing Play!
Tuesday, February 24, 2009
Day 43
Round 1, Week 7, Day 1. Core Syn today, it seems like I just did this one! The weeks are flying by...
I am going to go back on Phase 1 nutrition, at least for the next two weeks, to see how I feel with it. I feel like I have been overdoing carbs lately and since I have more fat to lose than many people who do P90X, I figure it is worth a try, in my efforts to drop the fat. The difference in exercises for Phase 1 and 2 is minimal, so I don't think my performance should suffer.
The rest day was good, although I didn't get the mental rest from the workout because I was debating about doing the stretch until around supper time. Letting go of daily stress is as much a contributor to health as other components like nutrition, sleep and exercise. I have a tendency to hold onto stress about stuff and some days it is harder than others, running a small business in this economy. Anyway!!! I am sure my body was relieved, but I don't think I will miss the stretch day again (at least for a while) since it feels so good afterwards.
The feeling of satisfaction and endorphins during and after the workout is worth the early rising to me, not to mention the results of weight loss, increased strength and endurance, as well as a lot more energy during the day.
I am going to go back on Phase 1 nutrition, at least for the next two weeks, to see how I feel with it. I feel like I have been overdoing carbs lately and since I have more fat to lose than many people who do P90X, I figure it is worth a try, in my efforts to drop the fat. The difference in exercises for Phase 1 and 2 is minimal, so I don't think my performance should suffer.
The rest day was good, although I didn't get the mental rest from the workout because I was debating about doing the stretch until around supper time. Letting go of daily stress is as much a contributor to health as other components like nutrition, sleep and exercise. I have a tendency to hold onto stress about stuff and some days it is harder than others, running a small business in this economy. Anyway!!! I am sure my body was relieved, but I don't think I will miss the stretch day again (at least for a while) since it feels so good afterwards.
The feeling of satisfaction and endorphins during and after the workout is worth the early rising to me, not to mention the results of weight loss, increased strength and endurance, as well as a lot more energy during the day.
Monday, February 23, 2009
Day 42
Six weeks in, and I have decided to have a Rest day, rather than choose the Stretch option for today. This is the first day in 42 that I have not done a P90X exercise. While Rest is a valid option in the program, it feels weird not to work out. My body is sore and I am tired today, from a combination of the kids sleeping poorly and the extremely high winds last night. Living on the ocean can have its drawbacks, like winter storms. I know, cry me a river. Anyway, I am looking forward to working out tomorrow morning at 6 AM, back on routine!
Sunday, February 22, 2009
Day 41
Kenpo this morning. While I enjoy the workout, I am only in the lower end of my zone for pretty much the entire workout, even though I am going as fast or faster as the peeps. How do they get their HR's to 160's as mentioned in the DVD?
Saturday, February 21, 2009
Day 40
Day 40 of Round 1 today - Wow! Time flies... when you are working your butt (and love handles, and gut) off!
Legs & Back today, didn't do the pull ups again for fear of hurting my wrist, but I forwarded throgh them right away and did all the leg exercises with no rest. Feel the burn! Next week I will venture back up on the bar. If that is no good, then I guess it will be bands for me for the time being.
A friend noticed my "guns" yesterday, it is a nice feeling for others to recognize the work I have done so far. Everyone else says they see it in my face, etc., but it was a bit of an ego boost to have my arms mentioned.
I ran a half marathon 5 years ago and have been promising myself another crack at it, since I missed my goal time by 92 seconds. I know, I know, the goal for the first time should simply be to finish it, but I get serious about my goals once I set them and those 92 seconds have been bugging me ever since. P90X is already getting me into better shape than I was when I ran the half, so I expect to do better next time.
I did L&B & ARX today as well. For the first time, I debated whether to do ARX afterwards since my legs felt like jelly during the last part of L&B, but then I kicked myself in the negative attitude and I did it. I had my best ARX ever! Sit-up V-up is still very tough for me, but I did all the reps in the 10 other moves, over 300 reps for the first time ever! I am glad I didn't wimp out on myself.
One last success story: I tried on two pairs of shorts (40") that six weeks ago I could barely put on, and forget about being even close to buttoning them up. This morning, I put them on and buttoned them up! From squeezing into 44" pants to getting into 40" pants in less than 6 weeks! You guys were right: I am really seeing the difference in the second phase. My goal was to comfortably wear size 38 pants, but now I think 36's are possible!
Have a great weekend everyone and KPP!
Legs & Back today, didn't do the pull ups again for fear of hurting my wrist, but I forwarded throgh them right away and did all the leg exercises with no rest. Feel the burn! Next week I will venture back up on the bar. If that is no good, then I guess it will be bands for me for the time being.
A friend noticed my "guns" yesterday, it is a nice feeling for others to recognize the work I have done so far. Everyone else says they see it in my face, etc., but it was a bit of an ego boost to have my arms mentioned.
I ran a half marathon 5 years ago and have been promising myself another crack at it, since I missed my goal time by 92 seconds. I know, I know, the goal for the first time should simply be to finish it, but I get serious about my goals once I set them and those 92 seconds have been bugging me ever since. P90X is already getting me into better shape than I was when I ran the half, so I expect to do better next time.
I did L&B & ARX today as well. For the first time, I debated whether to do ARX afterwards since my legs felt like jelly during the last part of L&B, but then I kicked myself in the negative attitude and I did it. I had my best ARX ever! Sit-up V-up is still very tough for me, but I did all the reps in the 10 other moves, over 300 reps for the first time ever! I am glad I didn't wimp out on myself.
One last success story: I tried on two pairs of shorts (40") that six weeks ago I could barely put on, and forget about being even close to buttoning them up. This morning, I put them on and buttoned them up! From squeezing into 44" pants to getting into 40" pants in less than 6 weeks! You guys were right: I am really seeing the difference in the second phase. My goal was to comfortably wear size 38 pants, but now I think 36's are possible!
Have a great weekend everyone and KPP!
Friday, February 20, 2009
Day 39
Yoga this morning, didn't have a great sleep last night due to high winds outside, so I felt fairly trashed as I worked out. There are up days and down days, but they each only last 24 hours.
Great success: Earlier this week, I gave up my larger belts (42" and 44" - needing the largest loop on the 44" was what prompted me to start P90X) for an older, shorter (40") belt. I was on the first (biggest) notch until this morning; when I did it up, I naturally went to the second notch. Yay! Little breakthroughs like this remind me that the regime is working.
A couple of ideas from the Early Morning X'ers crew: Pre-cook chicken breasts at the start of the week and when you go to work, throw one in a Ziploc bag and eat it later, with some BBQ sauce. Great high protein, low carb snack. Also, for my right wrist, another board member suggested using weight lifting gloves to support my wrist. Sounds like just the ticket for me.
Great success: Earlier this week, I gave up my larger belts (42" and 44" - needing the largest loop on the 44" was what prompted me to start P90X) for an older, shorter (40") belt. I was on the first (biggest) notch until this morning; when I did it up, I naturally went to the second notch. Yay! Little breakthroughs like this remind me that the regime is working.
A couple of ideas from the Early Morning X'ers crew: Pre-cook chicken breasts at the start of the week and when you go to work, throw one in a Ziploc bag and eat it later, with some BBQ sauce. Great high protein, low carb snack. Also, for my right wrist, another board member suggested using weight lifting gloves to support my wrist. Sounds like just the ticket for me.
Thursday, February 19, 2009
Day 38
Chest, Shoulders, and Triceps this morning, had about 5% improvement in reps over last week, even with the wrist bandaged and using push-up stands, so I am happy about that. My arms were shaking while holding myself up for cobra after Ab Ripper X and I still feel it now, over an hour later.
Andy's Antioxidant Smoothie recipe
1 Cup unsweetened frozen blueberries
1 Cup unsweetened frozen strawberries
1 medium banana
1 cup skim milk
1 cup pomegranate juice
1 heaping tablespoon ground flaxseed
1 scoop whey protein powder
add water to thin as desired
* optional: 1 dollop of natural peanut butter
Makes 2 servings
1 Cup unsweetened frozen strawberries
1 medium banana
1 cup skim milk
1 cup pomegranate juice
1 heaping tablespoon ground flaxseed
1 scoop whey protein powder
add water to thin as desired
* optional: 1 dollop of natural peanut butter
Makes 2 servings
Greg & Ranae's protein bar recipe
Due to my recent discovery of the downfall to protein bars (cost, lots of carbs, generally terrible taste), I decided to post the home-made recipe of the leaders of my P90X message group. Ranae and Greg started Early Morning X'ers in the summer of 2008. I post on there every day, it keeps me going! Here is the recipe:
5 tbsp natural peanut butter (chunky or smooth)
* 1/2 cup dry oat meal or whole grain hot cereal (uncooked)
* 1/2 cup oat flour (double the dry oats if you do not have oat flour)
* 6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
* 1 teaspoon vanilla
* 2 tablespoons flax seeds (optional)
* 1 cup non-fat dry milk
* 1/2 cup water (depending on what type of protein you use, you may need to add more)
* Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.
Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla. Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated
220 calories, 22 g protein, 7.5 g fat, 18.6 g carbohydrate
Greg's comments: "Of course these numbers will change depending on the type of protein powder you use. They are about the size of a brownie and they taste pretty good. What I like best about them is that I know exactly what is in them. No chemicals or other questionable ingredients."
5 tbsp natural peanut butter (chunky or smooth)
* 1/2 cup dry oat meal or whole grain hot cereal (uncooked)
* 1/2 cup oat flour (double the dry oats if you do not have oat flour)
* 6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
* 1 teaspoon vanilla
* 2 tablespoons flax seeds (optional)
* 1 cup non-fat dry milk
* 1/2 cup water (depending on what type of protein you use, you may need to add more)
* Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.
Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla. Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated
220 calories, 22 g protein, 7.5 g fat, 18.6 g carbohydrate
Greg's comments: "Of course these numbers will change depending on the type of protein powder you use. They are about the size of a brownie and they taste pretty good. What I like best about them is that I know exactly what is in them. No chemicals or other questionable ingredients."
Wednesday, February 18, 2009
Day 37
Cardio X this morning. Happy that it is a relatively short workout, since I had to hit the road early for work.
It is important that I stay in the moment during my workouts, to make sure I don't simply go through the motions. It really is a matter of fighting for those extra reps, or those centimetres (or millimetres) of stretching in Yoga! You know, I think only those of us who have done P90X can understand my sense of accomplishment after finally touching fingers in the pretzel twist (my name for it). It may seem trivial to non-P90Xer's, but completing the hour and a half of pushing one's body to its limits and beyond is a real triumph that people who have never done it just can't understand. When I look back to how much I have progressed in the past 5 weeks, I am amazed, especially since this is only the beginning.
Why do I get up early every day to subject myself to an hour+ of rigorous exercise? I am doing this to get healthier so I can enjoy my wife and kids more and for many years to come.
It is important that I stay in the moment during my workouts, to make sure I don't simply go through the motions. It really is a matter of fighting for those extra reps, or those centimetres (or millimetres) of stretching in Yoga! You know, I think only those of us who have done P90X can understand my sense of accomplishment after finally touching fingers in the pretzel twist (my name for it). It may seem trivial to non-P90Xer's, but completing the hour and a half of pushing one's body to its limits and beyond is a real triumph that people who have never done it just can't understand. When I look back to how much I have progressed in the past 5 weeks, I am amazed, especially since this is only the beginning.
Why do I get up early every day to subject myself to an hour+ of rigorous exercise? I am doing this to get healthier so I can enjoy my wife and kids more and for many years to come.
Tuesday, February 17, 2009
Day 36
This journey isn't just 90 days, it's just the first 90 days.
Core Syn at 6 AM this morning, after the 9 PM Stretch last night... I felt it, like Tony H. after Mason Twists on the DVD.
Core Syn at 6 AM this morning, after the 9 PM Stretch last night... I felt it, like Tony H. after Mason Twists on the DVD.
Day 35
Did Stretch X at 9 PM, last late-night workout to get back on track for 6 AM routine. This way, I can also post on here on the day that I work out, to have better accuracy on how I felt afterward.
Monday, February 16, 2009
Day 34
Well, I guess it finally had to happen. I missed blogging yesterday, but I still worked out every day! I worked out at night on Saturday and Sunday and just didn't have the energy to post at 10 PM, when I finished Kenpo last night.
My wrist was OK over the weekend, I wore the Tensor strap for part of the day on Saturday and didn't do the pull-ups for Saturday's Legs and Back workout. I forwarded through the pull-up sections of the DVD and didn't give myself any rest time between legs erxercises. That probably more than made up for the lack of pull-ups! My legs definitely felt it. I know my wrist will never be 100%, but just keeping it in mind and taking care when I work out will reduce the chance of re-injury.
Doing Stretch tonight will be an easy way to get back into the 6 AM routine. Last night's Kenpo night got my engine running but I fell asleep surprisingly easy within an hour afterwards, which is unusual for me since late night (9 PM or later) exercising typically means I am awake for hours afterward. It must have tired me out after all.
Starting week 6 tomorrow, it's hard to believe 5 weeks have gone by so fast.
My wrist was OK over the weekend, I wore the Tensor strap for part of the day on Saturday and didn't do the pull-ups for Saturday's Legs and Back workout. I forwarded through the pull-up sections of the DVD and didn't give myself any rest time between legs erxercises. That probably more than made up for the lack of pull-ups! My legs definitely felt it. I know my wrist will never be 100%, but just keeping it in mind and taking care when I work out will reduce the chance of re-injury.
Doing Stretch tonight will be an easy way to get back into the 6 AM routine. Last night's Kenpo night got my engine running but I fell asleep surprisingly easy within an hour afterwards, which is unusual for me since late night (9 PM or later) exercising typically means I am awake for hours afterward. It must have tired me out after all.
Starting week 6 tomorrow, it's hard to believe 5 weeks have gone by so fast.
Saturday, February 14, 2009
Day 33
Went to the doctor about my wrist today, he figures it could be arthritis from when I broke a bone in my hand as a teen, so yay for getting older! Supposed to do Legs & Back today, so I will do the leg portion and not do the pullups. Doc said not to do vigorous exercise for 2 weeks and to buy a wrist support. I bought the wrist support and will take it easy on wrist stuff for a bit. I don't want to take a total break from working out, for fear that I will not get back into the routine. A couple of people in my P90X group suggested push-up stands; I have thought about them, I may get them after all.
Friday, February 13, 2009
Dave is a weight-loss machine!
My friend Dave Dawood is in the fitness challenge with me. In fact, he and his brother Georges were the originators of the challenge. Dave was at our house this morning, dropping off Oliver and Elliot, and he asked to use our scale that measures body fat and weight. We didn't reset the stats from mine, since they are pretty close to his in terms of age and height.
As of this morning, Dave weighs only 232 pounds with about 31% body fat! That is 50 pounds lost in only 3 months! Congrats my brother! Dave acknowledged that he has lost muscle along with fat, so he is excited to start P90X next week, to build back some muscle mass. I think he will have great success with P90X and will maintain his weight, maybe even lose a few more pounds even with the muscle gain.
The point of this challenge is to give the participants a competitive reason to finally get fit again. While I am super-competitive and want to win the challenge, I am truly happy and proud of Dave for his accomplishment. I think we will go 1-2 in Ottawa and either Georges or Jeff will be wearing the dress. Who knows, maybe Jesse or Dean might have to wear it! We will see...
As of this morning, Dave weighs only 232 pounds with about 31% body fat! That is 50 pounds lost in only 3 months! Congrats my brother! Dave acknowledged that he has lost muscle along with fat, so he is excited to start P90X next week, to build back some muscle mass. I think he will have great success with P90X and will maintain his weight, maybe even lose a few more pounds even with the muscle gain.
The point of this challenge is to give the participants a competitive reason to finally get fit again. While I am super-competitive and want to win the challenge, I am truly happy and proud of Dave for his accomplishment. I think we will go 1-2 in Ottawa and either Georges or Jeff will be wearing the dress. Who knows, maybe Jesse or Dean might have to wear it! We will see...
Day 32
It feels weird to type in "Day 32", maybe because I am used to there only being a max of 31 days in a month. I guess this is further proof to me that I have been doing this for over a month now.
Yoga X this morning. Got up early because of a big work day, so I was a bit sluggish starting off. When I got to twisty pretzel boy pose, I got to 2 fingers touching! That's twice as many fingers as last time, y'all!
"Take in the fact that you just did that. Sweet!" Tony's comment on the DVD reminds me to stay in the moment and revel in how far I have come till now and how much further I want to go!
I really did my right wrist yesterday on the 80th or so push-up (remember I have problems with that wrist), so I wrapped it in a Tensor bandage for the million (or so) Vinyasa's this morning. Went OK, I managed to push it a bit more on the last few of them, to test my wrist's strength.
Finished feeling much better than when I started, and that is the point, n'est-ce pas?
Yoga X this morning. Got up early because of a big work day, so I was a bit sluggish starting off. When I got to twisty pretzel boy pose, I got to 2 fingers touching! That's twice as many fingers as last time, y'all!
"Take in the fact that you just did that. Sweet!" Tony's comment on the DVD reminds me to stay in the moment and revel in how far I have come till now and how much further I want to go!
I really did my right wrist yesterday on the 80th or so push-up (remember I have problems with that wrist), so I wrapped it in a Tensor bandage for the million (or so) Vinyasa's this morning. Went OK, I managed to push it a bit more on the last few of them, to test my wrist's strength.
Finished feeling much better than when I started, and that is the point, n'est-ce pas?
Day 31
Technical difficulties yesterday, so my post did not register somehow. Anyway, here it is:
Chest Shoulders & Triceps for the first time today. Oh boy, am I gonna be HUGE after doing these!!! That wasn't one of my inital goals but I know that hitting all those pushups is going to build my upper body to the point of actually looking good, rather than the blobby triangle I have been for too long. Hit the ARX right after and killed it! The recovery week really did its job. In Phase 1, I could only do about half of the workout. This AM, I matched the kids until the V ups and leg climbs. Those are the hardest for me and I just couldn't keep up on those. I am really pumped!
Chest Shoulders & Triceps for the first time today. Oh boy, am I gonna be HUGE after doing these!!! That wasn't one of my inital goals but I know that hitting all those pushups is going to build my upper body to the point of actually looking good, rather than the blobby triangle I have been for too long. Hit the ARX right after and killed it! The recovery week really did its job. In Phase 1, I could only do about half of the workout. This AM, I matched the kids until the V ups and leg climbs. Those are the hardest for me and I just couldn't keep up on those. I am really pumped!
Wednesday, February 11, 2009
Day 30
Day 30 - Judgment Day, Part I
Knocked off a quick cardio this AM and then hit the scale, tape measure and camera for the first time in a month.
Day 0 Day 30 Difference
weight 290.8 282.2 -8.6 lbs
body fat 45.3% 39.7% -5.6%
chest 51" 49" -2"
waist 51" 49" -1.5"
hips 50.5" 49.5" -1"
rt. thigh 30" 26.5" -3.5"
lt. thigh 29.5" 26.25" -3.25"
rt. bicep flex 17" 17" 0"
lt. bicep flex 17" 17" 0"
I am happy with the changes so far. My main goal was a 5.0% body fat reduction, which I surpassed. The overall weight reduction is not what I was expecting, although in my goal I underestimated how much muscle mass I would add.
At Day 0, I had 131.7 pounds of body fat (yikes!). Today, I have 112.0 pounds of body fat (still yikes! but much better). My lean body mass is 170.2 pounds now, versus 159.1 pounds 30 days ago. So I lost 19.7 pounds of fat and added 11.1 pounds of muscle in 30 days. Those sound like huge numbers, but I am 6'2", I have a large frame and lots of fat to lose; percentage-wise, they are probably typical for Phase 1.
While I can see the difference in my torso, I am really surprised at the inches lost around my thighs. Now I know why my pants are like sails around my legs now! My torso measurements are also smaller, which is good, though I guess even more improved nutrition will make the waist and hips numbers drop more than the chest numbers, which is my eventual goal. No measurement change in my biceps but they are certainly more muscular and now they have some definition!
My high school stats (as best as I can remember) were:
height 6'2"
weight 188 pounds
chest 42" or 44"?
waist 32" or 34"?
thigh 23" or 24"
I remember having a 10" drop between my chest and waist when I was 18, but don't exactly recall the dimensions. I have always had tree-trunk legs, even when I was younger. They helped in the rugby scrum, back when I used to play. These are my almost no (maybe 10%?) body fat stats and I am aiming to eventually get as close to these as I can. I will be happy to be in the 220's for weight, below 20% body fat, and I want to get back to an 8" to 10" drop between chest and waist. I don't expect to hit these numbers in round 1, or even round 2. It may be round 3 or 4 before I reach my goals. The key is that I will reach my body size goals and I will maintain them.
Knocked off a quick cardio this AM and then hit the scale, tape measure and camera for the first time in a month.
Day 0 Day 30 Difference
weight 290.8 282.2 -8.6 lbs
body fat 45.3% 39.7% -5.6%
chest 51" 49" -2"
waist 51" 49" -1.5"
hips 50.5" 49.5" -1"
rt. thigh 30" 26.5" -3.5"
lt. thigh 29.5" 26.25" -3.25"
rt. bicep flex 17" 17" 0"
lt. bicep flex 17" 17" 0"
I am happy with the changes so far. My main goal was a 5.0% body fat reduction, which I surpassed. The overall weight reduction is not what I was expecting, although in my goal I underestimated how much muscle mass I would add.
At Day 0, I had 131.7 pounds of body fat (yikes!). Today, I have 112.0 pounds of body fat (still yikes! but much better). My lean body mass is 170.2 pounds now, versus 159.1 pounds 30 days ago. So I lost 19.7 pounds of fat and added 11.1 pounds of muscle in 30 days. Those sound like huge numbers, but I am 6'2", I have a large frame and lots of fat to lose; percentage-wise, they are probably typical for Phase 1.
While I can see the difference in my torso, I am really surprised at the inches lost around my thighs. Now I know why my pants are like sails around my legs now! My torso measurements are also smaller, which is good, though I guess even more improved nutrition will make the waist and hips numbers drop more than the chest numbers, which is my eventual goal. No measurement change in my biceps but they are certainly more muscular and now they have some definition!
My high school stats (as best as I can remember) were:
height 6'2"
weight 188 pounds
chest 42" or 44"?
waist 32" or 34"?
thigh 23" or 24"
I remember having a 10" drop between my chest and waist when I was 18, but don't exactly recall the dimensions. I have always had tree-trunk legs, even when I was younger. They helped in the rugby scrum, back when I used to play. These are my almost no (maybe 10%?) body fat stats and I am aiming to eventually get as close to these as I can. I will be happy to be in the 220's for weight, below 20% body fat, and I want to get back to an 8" to 10" drop between chest and waist. I don't expect to hit these numbers in round 1, or even round 2. It may be round 3 or 4 before I reach my goals. The key is that I will reach my body size goals and I will maintain them.
Tuesday, February 10, 2009
Day 29
Round 1, Phase 2, Day 1. How the time flies when you are having fun! Core Syn this AM, after squeezing in X Stretch last night between work and supper. I felt like I was cheating myself if I didn't do the workout, even though I have a wicked cold.
Feeling good and looking forward to tomorrow's measurements and photos. My guess is 15 pounds and 5% body fat lost, but we will see. I have a lot to lose since I started a bit over 100 pounds more than my high school weight, so I think I will have those loss numbers.
My friend Dave, who is in the fitness challenge with me, will be starting the X next week. I don't think he is an early morning guy, but I will definitely encourage him to join the TBB forum!
Feeling good and looking forward to tomorrow's measurements and photos. My guess is 15 pounds and 5% body fat lost, but we will see. I have a lot to lose since I started a bit over 100 pounds more than my high school weight, so I think I will have those loss numbers.
My friend Dave, who is in the fitness challenge with me, will be starting the X next week. I don't think he is an early morning guy, but I will definitely encourage him to join the TBB forum!
Sheryl Crow endorses P90X
At the Grammys on Sunday night, Sheryl Crow was asked how she stays so fit and lean. Her answer? P90X! For all those women who are worried about getting bulky from resistance training, Sheryl Crow is a good example of a woman who does P90X and she is not bulky or masculine looking. With P90X, as with any weight or resistance training program, you can choose to life heavier weights with fewer repetitions (8 to 10) or lighter weights with more repetitions (12 to 15). The choice is yours.
Monday, February 9, 2009
Day 28
Well, that cold I have been battling kept me up all night, so I took advantage of the Rest day this AM and actually rested. I am itching to do Stretch today after work, though. I feel strong enough to do that, for sure. Also, I like the fact that I have pressed play for 27 days in a row and don't want to break my streak. Tony says it isn't a cult, but I know I am addicted to Bringing It!
Sunday, February 8, 2009
Day 27
Yoga X as recovery week draws to a close. Measurement day T minus 3! I feel good today and actually touched my fingertips for the first time in the twisting pretzel thingy pose! That was a breakthough for me and I rejoiced in the moment!
I have been experimenting with the amounts of protein in my recovery drink and protein shake. I tried dialling down the protein, but found I was too hungry during the day, hence the off-nutrition on Tues and Wed, Grrrr at myself!
AS for protein bars, I have tried Myoplex lite, which is kind of like eating cardboard with rice krispies and chocolate on it. Not really my cup of tea. I have also tried Protein 32 (with 32 grams of protein). The bars are huge, about twice the size of other bars, so I have eaten half and save the rest for another time. The peanut butter was ok, I prefer the fudge brownie. My bro-in-law Gordon loves Detour bars, I haven't tried them yet. He says they are a lot like Oh Henry bars. My experience for the past 4 weeks has been to experiment to find out what works for me and what doesn't.
After all is said and done, my goal is to incorporate real life exercise on top of P90X! That is what it is eventually about: building your life around activity and being with your family and friends.
As for nutrition, it is about making sensible choices when faced with food at social events. I can't make the host provide all healthy food every time, so I will have to continue learning how to listen to my body.
Have a great winter day everyone!
I have been experimenting with the amounts of protein in my recovery drink and protein shake. I tried dialling down the protein, but found I was too hungry during the day, hence the off-nutrition on Tues and Wed, Grrrr at myself!
AS for protein bars, I have tried Myoplex lite, which is kind of like eating cardboard with rice krispies and chocolate on it. Not really my cup of tea. I have also tried Protein 32 (with 32 grams of protein). The bars are huge, about twice the size of other bars, so I have eaten half and save the rest for another time. The peanut butter was ok, I prefer the fudge brownie. My bro-in-law Gordon loves Detour bars, I haven't tried them yet. He says they are a lot like Oh Henry bars. My experience for the past 4 weeks has been to experiment to find out what works for me and what doesn't.
After all is said and done, my goal is to incorporate real life exercise on top of P90X! That is what it is eventually about: building your life around activity and being with your family and friends.
As for nutrition, it is about making sensible choices when faced with food at social events. I can't make the host provide all healthy food every time, so I will have to continue learning how to listen to my body.
Have a great winter day everyone!
Saturday, February 7, 2009
Day 26
Cardio today, fighting a cold with lungs of fury (as opposed to fists of fury), so that was fun. Pushing through it, as always.
I am feeling trepidation at the impending Day 30 weigh-in and photos. I thought I was doing really well, but I went off nutrition plan a couple days this week and I am feeling it. One thing about not checking weight and body fat numbers before 30 days is I don't know how I am doing. Sure my clothes fit better, but my waistline isn't changing. I feel like I have hit a plateau; maybe that is normal, considering the P90X program has three phases to counteract such an event. I guess by not obsessively measuring myself, I keep myself honest and don't slack off if I have already reached or are really close to my goals.
I am feeling trepidation at the impending Day 30 weigh-in and photos. I thought I was doing really well, but I went off nutrition plan a couple days this week and I am feeling it. One thing about not checking weight and body fat numbers before 30 days is I don't know how I am doing. Sure my clothes fit better, but my waistline isn't changing. I feel like I have hit a plateau; maybe that is normal, considering the P90X program has three phases to counteract such an event. I guess by not obsessively measuring myself, I keep myself honest and don't slack off if I have already reached or are really close to my goals.
Friday, February 6, 2009
Day 25
Stretch today as part of the recovery week. Felt good, but I am itching to get back to the regular routine. The lateness of this post shows how busy the last few days have been. I am trying to finish Phase 1 strong!
Question: Do I move on to Phase 2 on Day 29 or Day 31? Better read the manual again.
Question: Do I move on to Phase 2 on Day 29 or Day 31? Better read the manual again.
Thursday, February 5, 2009
Day 24
Well, I learned the importance of the three pillars of health: nutrition, sleep and exercise. I ate a late supper last night because I worked late, didn't get enough sleep, and I paid the price this morning with Kenpo. I struggled to stay in my cardio zone, although I stayed with the program. Lesson learned. The key is that I don't feel like a failure or like quitting, this is a temporary setback and I will come back with the next meal, keeping my sugars consistent, and Pressing Play again tomorrow!
Wednesday, February 4, 2009
Day 23
Day 2 of the Recovery Week. Core Syn was a nice difference the day after Yoga, versus Kenpo. I think the real benefit of the recovery week is that your body doesn't fall into the rut of the same routine every week. Plus, it is less strenuous on the bod, to give it a chance to rebuild.
Just had the Six Million Dollar Man theme pop in my head: "We can rebuild him, we have the technology... Better than he was before. Better, stronger, faster." I think I will start making the bionic sounds "na-na-na-na-na-na" when I am really pushing it, and also when I am fighting international criminals.
Just had the Six Million Dollar Man theme pop in my head: "We can rebuild him, we have the technology... Better than he was before. Better, stronger, faster." I think I will start making the bionic sounds "na-na-na-na-na-na" when I am really pushing it, and also when I am fighting international criminals.
Tuesday, February 3, 2009
Day 22
Man! What a busy day, I am just now getting online to blog.
Started recovery week this AM, it took me a second to realize that 3 weeks have already gone by and I was not doing my regular routine.
Yoga was good, still tough in parts (Twisting Half Moon, anyone?) but I feel good about my progress.
I can actually feel fairly impressive muscles in my arms and definition is improving. Yay!
I used my new yoga mat for the first time today. Until now, I was using a dense foam sleeping mat that I used when I was a Scout leader. It worked OK but didn't give me the traction I needed for downward dogs without re-adjusting my hands every 5-10 seconds. I also picked up a heartrate monitor and a chin-up bar. No, I didn't win the lottery, just got the stuff on sale!
I still need to add to my meagre dumbbell collection. Does anyone have any advice re: Bowflex Select-tech dumbbells? I tried Powerblocks in a fitness store but they seemed bulky and the handles were small for my hands. I hope the Select-tech ones are better. I would buy a set of dumbbells but they would take up a lot of space that my rec room/gym does not have.
Started recovery week this AM, it took me a second to realize that 3 weeks have already gone by and I was not doing my regular routine.
Yoga was good, still tough in parts (Twisting Half Moon, anyone?) but I feel good about my progress.
I can actually feel fairly impressive muscles in my arms and definition is improving. Yay!
I used my new yoga mat for the first time today. Until now, I was using a dense foam sleeping mat that I used when I was a Scout leader. It worked OK but didn't give me the traction I needed for downward dogs without re-adjusting my hands every 5-10 seconds. I also picked up a heartrate monitor and a chin-up bar. No, I didn't win the lottery, just got the stuff on sale!
I still need to add to my meagre dumbbell collection. Does anyone have any advice re: Bowflex Select-tech dumbbells? I tried Powerblocks in a fitness store but they seemed bulky and the handles were small for my hands. I hope the Select-tech ones are better. I would buy a set of dumbbells but they would take up a lot of space that my rec room/gym does not have.
Monday, February 2, 2009
5 Reasons You're Not Losing Weight
Here is a link that came up when I signed in to my computer this morning:5 Reasons You're Not Losing Weight
In short, the reasons are:
1. Avoiding Real Change
2. The Quick Result Cult
3. Going to Extremes
4. Following Diet Trends
5. Conceding Defeat Too Soon
I believe that I have not succumbed to any of these 5 reasons during the past 3 weeks on P90X.
1. I have found that I have really changed how I think about food and my self image.
2. I have not resorted to using any kind of artificial weight-loss means, like colon cleansing or pills. I understand that I didn't gain this weight overnight. To get back to where I was years ago will take some time.
3. While the P90X nutrition guide is a fairly drastic change from my old eating habits, I still allow for a few changes in my nutrition. I hesitate to call them cheats, since that denotes that I am getting away with something, which is my old way of immature thinking about food.
4. I have tried the latest diet, time and again, only to quit it because the regime was artificial. I now feel like P90X has shown me that eating whole foods is far superior to processed junk food. My friend Alistair told me about this mindset a couple years ago, to only eat what you would recognize as food without any processing. My joking response to him was that I would recognize a cheeseburger as a cheeseburger. Lately though, I have developed a better appreciation for that way -- my new way -- of thinking. Thanks Alistair!
5. This has been the stumbling block for me so many times. I used to miss a day at the gym or have a fattening meal or two, then I would tell myself I will make up for it later, but then I wouldn't follow up on it. During the past 3 weeks, I recognize that one meal does not a failure make. As for the workout side, I have not missed a day and I don't plan on missing any in the future. This program fits into my schedule, it is quite varied so I don't get bored, and being part of a Team Beachbody online support group has made a real difference to me. Having other people to chat with, ask questions of and receive answers from, and generally give and get positive feedback has made a huge difference in my taking ownership and participating in P90X. This blog is also a big step for me. Even though I have been blogging for over two years now, this blog about my journey back to health and fitness has been a daily responsibility that I have taken on, to stay accountable to myself and to the few friends and family who are reading it. Thanks again for your support, everyone!
In short, the reasons are:
1. Avoiding Real Change
2. The Quick Result Cult
3. Going to Extremes
4. Following Diet Trends
5. Conceding Defeat Too Soon
I believe that I have not succumbed to any of these 5 reasons during the past 3 weeks on P90X.
1. I have found that I have really changed how I think about food and my self image.
2. I have not resorted to using any kind of artificial weight-loss means, like colon cleansing or pills. I understand that I didn't gain this weight overnight. To get back to where I was years ago will take some time.
3. While the P90X nutrition guide is a fairly drastic change from my old eating habits, I still allow for a few changes in my nutrition. I hesitate to call them cheats, since that denotes that I am getting away with something, which is my old way of immature thinking about food.
4. I have tried the latest diet, time and again, only to quit it because the regime was artificial. I now feel like P90X has shown me that eating whole foods is far superior to processed junk food. My friend Alistair told me about this mindset a couple years ago, to only eat what you would recognize as food without any processing. My joking response to him was that I would recognize a cheeseburger as a cheeseburger. Lately though, I have developed a better appreciation for that way -- my new way -- of thinking. Thanks Alistair!
5. This has been the stumbling block for me so many times. I used to miss a day at the gym or have a fattening meal or two, then I would tell myself I will make up for it later, but then I wouldn't follow up on it. During the past 3 weeks, I recognize that one meal does not a failure make. As for the workout side, I have not missed a day and I don't plan on missing any in the future. This program fits into my schedule, it is quite varied so I don't get bored, and being part of a Team Beachbody online support group has made a real difference to me. Having other people to chat with, ask questions of and receive answers from, and generally give and get positive feedback has made a huge difference in my taking ownership and participating in P90X. This blog is also a big step for me. Even though I have been blogging for over two years now, this blog about my journey back to health and fitness has been a daily responsibility that I have taken on, to stay accountable to myself and to the few friends and family who are reading it. Thanks again for your support, everyone!
Day 21
Stretch today, 8 hours after Super Bowl Sunday. It was a good game, the outcome of the game was still undetermined, up to the last possession, which is a fun game to watch. Even though I was hoping for the Cardinals, it was a hard-fought game on both sides and I congratulate the Steelers for a record sixth Lombardi Trophy.
It's hard to believe three weeks of P90X have gone by already! Now for "recovery week".
I did OK on nutrition last night, kept it well under control, had water instead of beer (except for 2 beer, one in first half, next in second half), 3 chicken wings (no skin), some crackers and crab dip, and 2 mini cheesecakes. My bro-in-law hosted the evening with his HD projector. He also provided chili, which tasted awesome. I brought some rolls that I made myself and limited myself to one with the chili. I also brought the veggies and hummus, which made for good crunchy snacks throughout. Last year, I probably would have had 2 to 3 times the food and probably zero veggies or water.
While I wasn't totally on nutrition plan last night, the biggest change from last year (although it is commonplace for me to do now) was that I listened to my body to see if I really wanted any food, rather than just eating it because the food is in front of me and I wanted something to do.
Maintaining a healthy nutrition has always been the biggest challenge for me, exercise is not the hardest part (although I have usually fallen off the workout wagon too).
Overall, I feel good about myself emotionally as well as physically. Eating health(ier) at this Super Bowl was a goal I had set for myself after last year's pigout. I believe I have made good progress so far, but I realize that I have "miles to go before I sleep".
Thanks again to everyone for all of your support over the past few weeks; I feel like this is my New Year's Day. I am feeling good, feeling strong and looking better every day! LET'S BRING IT!
It's hard to believe three weeks of P90X have gone by already! Now for "recovery week".
I did OK on nutrition last night, kept it well under control, had water instead of beer (except for 2 beer, one in first half, next in second half), 3 chicken wings (no skin), some crackers and crab dip, and 2 mini cheesecakes. My bro-in-law hosted the evening with his HD projector. He also provided chili, which tasted awesome. I brought some rolls that I made myself and limited myself to one with the chili. I also brought the veggies and hummus, which made for good crunchy snacks throughout. Last year, I probably would have had 2 to 3 times the food and probably zero veggies or water.
While I wasn't totally on nutrition plan last night, the biggest change from last year (although it is commonplace for me to do now) was that I listened to my body to see if I really wanted any food, rather than just eating it because the food is in front of me and I wanted something to do.
Maintaining a healthy nutrition has always been the biggest challenge for me, exercise is not the hardest part (although I have usually fallen off the workout wagon too).
Overall, I feel good about myself emotionally as well as physically. Eating health(ier) at this Super Bowl was a goal I had set for myself after last year's pigout. I believe I have made good progress so far, but I realize that I have "miles to go before I sleep".
Thanks again to everyone for all of your support over the past few weeks; I feel like this is my New Year's Day. I am feeling good, feeling strong and looking better every day! LET'S BRING IT!
Sunday, February 1, 2009
Day 20
Kenpo this AM. I was a little hungry this AM so I had a half-serving of protein & OJ (homemade version of recovery drink). Now I remember why I don't eat much before I work out! Stomach was upset about 40minutes into it. Back to water before workouts for me!
Steelers/Cardinals Super Bowl tonight - my challenge to eat as clean as possible is on!
Steelers/Cardinals Super Bowl tonight - my challenge to eat as clean as possible is on!
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